Lullaby and goodnight!
Most people think that not having enough time to sleep or not being able to sleep well is simply part of a busy professional or student’s life. However not getting enough sleep wreaks havoc on our bodies.
Some of the effects of lack of proper sleep include
Reduced performance and mental alertness: When sleep time or sleep quality is decreased, mental alertness during the daytime is significantly decreased, which can result in poor performance at work. This can also affect things like driving and operating heavy machinery, a significant number of accidents occur because of sleep deprived drivers.
Impaired Memory: Lack of sleep can hamper your ability to recall events, facts etcetera, ever found yourself constantly searching for your keys that are in your hand? It can also impair your ability to think analytically and process information.
Emotional instability: Insomnia can lead to mood swings and an inability to handle emotional stressors. It can also result in exaggerated emotional responses, such as irrational anger and being hypersensitive.
Long term effects have been associated with cardiac disease, obesity and mental and psychiatric problems.
So we can agree that sleep is necessary for the proper functioning of the body, but for many the issue is that they are willing but simply can’t seem to get to sleep. So for them the question is why can’t I get to sleep?
There are many things that we do regularly in our lives that impact our sleep, things that are part of our diet and lifestyle.
1. Exercise. Exercise in general is great for the body and can actually help you sleep better, but if you do cardio right before you go to bed then it can interfere with your sleep because of your increased heart rate and more.
2. Eating high fat foods. High fat foods have been linked to a myriad of problems not the least of which is insomnia. In Brazil, researchers noted that high amounts of dietary fat can be linked to tossing and turning at night, increased risk for sleep apnea or dyspnea and also it reduces the amount of time spent in REM sleep.
3. Alcohol. While a glass of wine with dinner may not affect your sleep, that nightcap right before dinner might. Alcohol does slow down the body and act as a sedative; however it also causes wakefulness a few hours later.
4. Frequent jet lag: Constant travel through different time zones can impact your internal body clock.
5. Stress or anxiety: Significant stress or anxiety can be detrimental to your sleep cycles. When your mind is racing, it is difficult to get calm enough to rest.
What can you do to sleep better?
Adults should aim for an average of 7 to 8 hours of sleep every night. Here are some tips for helping you get a better night’s sleep.
1. Make your bedroom as comfortable as possible. Clean sheets, adequate ventilation, low lights or darkness and reduced noise level.
2. Reserve your bed for sleeping or relaxation. When you associate your bed with working then it can affect your sleep.
3. Create a bedtime routine. This signals to your body that it is time to wind down. Have a bath, read a book, pray, meditate; listen to music or a book on tape.
4. Manage your stress and anxiety: Get a notebook by your bed and write down things you are afraid to forget. Practice relaxation breathing techniques, visualize peaceful and positive places and interactions.
5. Have a light snack before bed if you are often hungry. A small low fat snack, like a banana or a glass of warm milk.
Rest well.
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